Izinzuzo Ezihle Zezempilo ze-anyanisi

-Delile

• 1. Kupakishwe Umsoco
• 2. Kungazuzisa Impilo Yenhliziyo
• 3. Kugcwele Ama-antioxidants
• 4. Kuqukethe Izinhlanganisela Zokulwa Nomdlavuza
• 5. Siza Ukulawula Ushukela Wegazi
• 6. Kwangathi Kuqinisa Ukuqina Kwethambo
• 7. Yiba Nezindawo Zokulwa Namagciwane
• 8. Kwangathi Kungathuthukisa Impilo Yokugaya
• 9. Kulula ukwengeza ekudleni kwakho
• Okusemqoka

Yize yonke imifino ibalulekile empilweni, izinhlobo ezithile zinikeza izinzuzo ezihlukile.

Anyanisi angamalungu we I-Allium uhlobo lwezitshalo eziqhakazayo ezibandakanya nogalikhi, ama-shallots, amaliki kanye ne-chives.

Le mifino iqukethe amavithamini ahlukahlukene, amaminerali kanye nezinhlanganisela zezitshalo ezinamandla ezikhonjisiwe ukukhuthaza impilo ngezindlela eziningi.

Eqinisweni, ukwelashwa kuka-anyanisi kuyabonakala kusukela ezikhathini zasendulo, lapho zazisetshenziselwa ukwelapha izifo ezinjengekhanda, isifo senhliziyo nezilonda zomlomo ().

Nazi izinzuzo eziyisishiyagalolunye zezempilo zika-anyanisi.

1. Kupakishwe Umsoco

Anyanisi anezakhamzimba ezinomsoco, okusho ukuthi anama-calories aphansi kodwa anamavithamini namaminerali aphezulu.

U-anyanisi ophakathi nendawo unama-khalori angama-44 kuphela kepha uletha umthamo omkhulu wamavithamini, amaminerali kanye nefayibha ().

Le mifino iphezulu kakhulu ku-vitamin C, isakhi somzimba esibambe iqhaza ekulawuleni impilo yomzimba, ukukhiqizwa kwe-collagen, ukulungisa izicubu nokumunca i-iron.

U-Vitamin C futhi usebenza njenge-antioxidant enamandla emzimbeni wakho, evikela amaseli akho ekulimaleni okubangelwe ama-molecule angazinzile abizwa ngama-radicals amahhala ().

U-anyanisi ucebile futhi ngamavithamini B, kufaka phakathi i-folate (B9) ne-pyridoxine (B6) - edlala indima ebalulekile ekusetshenzisweni komzimba, ekukhiqizeni amangqamuzana egazi abomvu nokusebenza kwezinzwa ().

Okokugcina, zingumthombo omuhle we-potassium, amaminerali lapho abantu abaningi beshoda khona.

Eqinisweni, inani eliphakathi lokudla kwe-potassium labantu baseMelika lingaphezu nje kwesigamu senani lansuku zonke elinconyiwe (i-DV) lama-4,700 mg ().

Ukusebenza kwamaselula okujwayelekile, ibhalansi yoketshezi, ukudluliswa kwemizwa, ukusebenza kwezinso nokusikwa kwemisipha konke kudinga i-potassium ().

Isifinyezo U-anyanisi anama-calories aphansi kodwa anezakhamzimba eziningi, kufaka phakathi uvithamini C, amavithamini B kanye ne-potassium.

2. Kungazuzisa Impilo Yenhliziyo

Anyanisi aqukethe ama-antioxidants kanye namakhemikhali alwa nokuvuvukala, anciphisa ama-triglycerides futhi anciphise amazinga e-cholesterol - konke lokhu kungehlisa ingozi yesifo senhliziyo.

Izici zabo ezinamandla ezilwa nokuvuvukala zingasiza futhi ekunciphiseni umfutho wegazi ophakeme futhi zivikele kumahlule egazi.

I-Quercetin i-flavonoid antioxidant egxile kakhulu ku-anyanisi. Njengoba kunamandla okulwa nokuvuvukala, kungasiza ukunciphisa izinto ezinobungozi besifo senhliziyo, njengomfutho wegazi ophezulu.

Ucwaningo olwenziwe kubantu abakhuluphele ngokweqile abangama-70 abanengcindezi ephezulu yegazi luthole ukuthi umthamo ka-162 mg ngosuku okhishwa u-anyanisi ocebile nge-quercetin wehlise kakhulu umfutho wegazi we-systolic ngo-3-6 mmHg uma kuqhathaniswa ne-placebo ().

U-anyanisi ukhonjisiwe nokwehlisa amazinga e-cholesterol.

Ucwaningo olwenziwa kwabesifazane abangama-54 abane-polycystic ovarian syndrome (i-PCOS) luthole ukuthi ukudla amanani anyanisi abomvu aluhlaza (40-50 amagremu / ngosuku uma ukhuluphele ngokweqile no-50-60 amagremu / usuku uma ukhuluphele) amasonto ayisishiyagalombili kuncishiswe inani kanye ne-LDL “embi” cholesterol uma kuqhathaniswa neqembu elilawulayo ().

Ngokwengeziwe, ubufakazi obuvela ezifundweni zezilwane busekela ukuthi ukusetshenziswa kwe-anyanisi kunganciphisa izinto ezinobungozi zesifo senhliziyo, kufaka phakathi ukuvuvukala, amazinga aphezulu we-triglyceride nokwakheka kwegazi (,,).

Isifinyezo Ucwaningo lukhombisa ukuthi ukudla u-anyanisi kungasiza ekunciphiseni izinto ezinobungozi besifo senhliziyo, ezifana nomfutho wegazi ophakeme, amazinga aphezulu e-triglyceride nokuvuvukala.

3. Kugcwele Ama-antioxidants

Ama-antioxidants ayizinhlanganisela ezivimbela i-oxidation, inqubo eholela ekulimaleni kwamaselula futhi inikele ezifweni ezinjengomdlavuza, isifo sikashukela nesifo senhliziyo.

Anyanisi angumthombo omuhle kakhulu wama-antioxidants. Eqinisweni, aqukethe izinhlobo ezingaphezu kwama-25 ezahlukahlukene zama-flavonoid antioxidants ().

U-anyanisi obomvu, ikakhulukazi, uqukethe ama-anthocyanins - imibala ekhethekile yezitshalo emndenini we-flavonoid enikeza u-anyanisi obomvu umbala wawo ojulile.

Izifundo eziningi zabantu zithole ukuthi abantu abadla ukudla okwengeziwe okunothe kuma-anthocyanini banobungozi obuncishisiwe besifo senhliziyo.

Isibonelo, ucwaningo olwenziwe emadodeni angama-43,880 lukhombisile ukuthi ukuthakwa okujwayelekile kufinyelela kuma-613 mg ngosuku lwama-anthocyanins kuhlobene nengozi ephansi eyi-14% yokuhlaselwa yinhliziyo okungazalanga ().

Ngokufanayo, ucwaningo olwenziwe kwabesifazane abangama-93,600 lubonile ukuthi labo abanokudla okuphezulu kakhulu kokudla okunothe kakhulu kwe-anthocyanin babenamathuba amancane angama-32% okuhlaselwa yisifo senhliziyo kunabesifazane abathola kancane kakhulu).

Ngokwengeziwe, ama-anthocyanins atholakale evikela ezinhlotsheni ezithile zomdlavuza nesifo sikashukela (,).

Isifinyezo Ama-anyanisi abomvu acebile ngama-anthocyanini, okuyizimbala zezitshalo ezinamandla ezingavikela izifo zenhliziyo, umdlavuza othile nesifo sikashukela.

4. Kuqukethe Izinhlanganisela Zokulwa Nomdlavuza

Ukudla imifino ye I-Allium Uhlobo olunjengegalikhi kanye no-anyanisi luxhunywe engcupheni ephansi yomdlavuza othile, kufaka phakathi isisu nokukhanyayo.

Ukubuyekezwa kwezifundo ezingama-26 kukhombisile ukuthi abantu abadle inani eliphakeme kakhulu lemifino ye-allium babenamathuba amancane okuthola isifo somdlavuza wesisu ngama-22% kunalabo abadle inani elincane ().

Ngaphezu kwalokho, ukubuyekezwa kwezifundo ze-16 kubantu abangu-13,333 kukhombisile ukuthi ababambiqhaza abanokudla okuphezulu kakhulu kuka-anyanisi babe nengozi encishisiwe engu-15% yomdlavuza obala ngokuqhathaniswa nalabo abanokudla okuphansi kakhulu ().

Lezi zindawo zokulwa nomdlavuza zixhunywe kumakhemikhali e-sulfur nama-flavonoid antioxidants atholakala kwimifino ye-allium.

Isibonelo, u-anyanisi uhlinzeka nge-anyanisiin A, isakhi esine-sulphur esiye saboniswa ukuthi sinciphisa ukukhula kwesimila futhi sinciphise ukusabalala komdlavuza we-ovari namaphaphu ezifundweni ze-test-tube (,).

U-anyanisi uqukethe ne-fisetin ne-quercetin, ama-flavonoid antioxidants angavimbela ukukhula kwesimila (,).

Isifinyezo Ukudla okunothile ngemifino ye-allium efana no-anyanisi kungaba nomphumela wokuvikela komdlavuza othile.

5. Siza Ukulawula Ushukela Wegazi

Ukudla u-anyanisi kungasiza ekulawuleni ushukela wegazi, obaluleke kakhulu kubantu abanesifo sikashukela noma ama-prediabetes.

Ucwaningo olwenziwe kubantu abangama-42 abanesifo sikashukela sohlobo lwesibili lwakhombisa ukuthi ukudla ama-ounces ayi-3.5 (amagremu ayi-100) anyanisi omusha obomvu kwehlise amazinga kashukela egazini azile cishe ngama-40 mg / dl ngemuva kwamahora amane ().

Ngokwengeziwe, izifundo eziningi zezilwane zikhombisile ukuthi ukusetshenziswa kuka-anyanisi kungasiza ekulawuleni ushukela egazini.

Ucwaningo lukhombisile ukuthi amagundane esifo sikashukela aphakela ukudla okuqukethe okukhishwe u-anyanisi ka-5% ezinsukwini ezingama-28 okwehlisiwe kokunciphisa ushukela wegazi futhi enamafutha omzimba aphansi kakhulu kuneqembu elilawulayo ().

Amakhemikhali athile atholakala ku-anyanisi, njenge-quercetin ne-sulfur compounds, anemiphumela yokulwa nesifo sikashukela.

Isibonelo, i-quercetin ikhonjisiwe ukuthi ihlangana namaseli emathunjini amancane, amanyikwe, imisipha yamathambo, izicubu ezinamafutha nesibindi ukulawula umthethonqubo womzimba wonke kashukela ().

Isifinyezo Ngenxa yamakhemikhali amaningi awusizo atholakala ku-anyanisi, ukuwadla kungasiza ukunciphisa ushukela ophakeme wegazi.

6. Kwangathi Kuqinisa Ukuqina Kwethambo

Yize ubisi luthola udumo olukhulu ngokukhulisa impilo yamathambo, okunye ukudla okuningi, kufaka phakathi u-anyanisi, kungasiza ukusekela amathambo aqinile.

Ucwaningo olwenziwe kwabesifazane abangama-24 abaneminyaka ephakathi nendawo kanye nabesemva kokuya esikhathini luye lwabonisa ukuthi labo abadle ama-ounces ayi-3.4 (100 ml) wejusi lika-anyanisi nsuku zonke amasonto ayisishiyagalombili babekhuphule izinga lamaminerali wamathambo nomsebenzi we-antioxidant kuqhathaniswa neqembu elilawulayo ().

Olunye ucwaningo olwenziwe kwabesifazane abangama-507 be-perimenopausal kanye ne-postmenopausal bathola ukuthi labo abadla u-anyanisi okungenani kanye ngosuku babene-5% enkulu yamathambo jikelele kunabantu ababadla kanye ngenyanga noma ngaphansi ().

Futhi, ucwaningo lukhombisile ukuthi abesifazane asebekhulile abadla kakhulu u-anyanisi banciphise amathuba okuphuka kwe-hip ngaphezu kuka-20% uma kuqhathaniswa nalabo abangakaze babadle ().

Kukholelwa ukuthi u-anyanisi usiza ukunciphisa ukucindezeleka okwenziwe nge-oxidative, ukukhulisa amazinga e-antioxidant nokunciphisa ukulahleka kwethambo, okungavimbela i-osteoporosis futhi kukhulise ukuqina kwamathambo ().

Isifinyezo Ucwaningo lukhombisa ukuthi ukusetshenziswa kuka-anyanisi kuhlotshaniswa nobungcono bamaminerali amathambo.

7. Yiba Nezindawo Zokulwa Namagciwane

Anyanisi angalwa namagciwane angaba yingozi, njenge Escherichia coli (E. coli), UPseudomonas aeruginosa, I-Staphylococcus aureus (S. aureus) kanye Bacillus cereus ().

Ngaphezu kwalokho, kukhishwe u-anyanisi ukuvimbela ukukhula kwe- I-Vibrio cholerae, ibhaktheriya okuyinkinga enkulu yezempilo yomphakathi ezweni elisathuthuka ().

I-Quercetin ekhishwe ku-anyanisi ibonakala iyindlela enamandla kakhulu yokulwa namagciwane.

Ucwaningo lwe-test-tube lubonise ukuthi i-quercetin ekhishwe esikhunjeni esiphuzi sika-anyanisi ivimbe ngempumelelo ukukhula kwe- I-Helicobacter pylori (H. pylori) kanye I-Staphylococcus aureus emelana nemethicillin (MRSA) ().

H. pylori ibhaktheriya elihambisana nezilonda zesisu kanye nomdlavuza othile wokugaya ukudla, kanti i-MRSA ibhaktheriya elwa namagciwane elibanga izifo ezingxenyeni ezihlukene zomzimba (,).

Olunye ucwaningo lwe-test-tube luthole ukuthi i-quercetin ilimaze izindonga zamaseli nolwelwesi lwe- E. coli futhi S. aureus ().

Isifinyezo U-anyanisi ukhonjisiwe ukuthi uvimbela ukukhula kwamagciwane angaba yingozi njenge E. coli futhi S. aureus.

8. Kwangathi Kungathuthukisa Impilo Yokugaya

U-anyanisi ungumthombo ocebile we-fiber nama-prebiotic, adingekayo kwimpilo enhle yamathumbu.

Ama-prebiotic yizinhlobo ze-fiber ezingenakuphikwa ezihlukaniswa ngamagciwane anenzuzo emathunjini.

Gut bacteria udla ama-prebiotic futhi udale ama-fatty-chain fatty acids - kufaka phakathi i-acetate, propionate ne-butyrate.

Ucwaningo lukhombisile ukuthi lawa mafutha-chain fatty acids aqinisa impilo yamathumbu, athuthukise amasosha omzimba, anciphise ukuvuvukala futhi athuthukise ukugaya (,).

Ngokwengeziwe, ukudla ukudla okunothile kuma-prebiotic kusiza ukukhulisa ama-probiotic, njenge I-Lactobacillus ne-bifidobacteria izinhlobo, ezizuzisa impilo yokugaya ukudla ().

Ukudla okunothile kuma-prebiotic kungasiza ekuthuthukiseni ukumuncwa kwamaminerali abalulekile njenge-calcium, engathuthukisa impilo yethambo ().

Anyanisi acebe kakhulu kuma-prebiotic inulin kanye ne-fructooligosaccharides. Lokhu kusiza ukukhulisa inani lama-bacteria anobungane esiswini sakho futhi kuthuthukise ukusebenza komzimba ().

Isifinyezo U-anyanisi ungumthombo ocebile wama-prebiotic, asiza ukukhulisa impilo yokugaya ukudla, athuthukise ibhalansi yebhaktheriya esiswini sakho futhi azuzise amasosha akho omzimba.

9. Kulula ukwengeza ekudleni kwakho

U-anyanisi uyisisekelo emakhishini emhlabeni jikelele.

Banikeza ukunambitheka ezitsheni ezinambitheka futhi kungajatshulelwa kungaphekiwe noma kuphekiwe.

Ukungasho, zingakhuphula ukudla kwakho i-fiber, amavithamini namaminerali.

Nawa amanye amathiphu wokuthi ungangeza kanjani u-anyanisi ekudleni kwakho:

• Sebenzisa u-anyanisi oluhlaza ukwengeza ukukhahlela kokunambitheka kweresiphi yakho ye-guacamole.
• Faka u-anyanisi we-caramelized kuzimpahla ezibhaka kamnandi.
• Hlanganisa u-anyanisi ophekiwe neminye imifino ukuze uthole isidlo eseceleni esinempilo.
• Zama ukufaka u-anyanisi ophekiwe ezitsheni zamaqanda, njengama-omelets, ama-frittatas noma ama-quiches.
• Inyama ephezulu, inkukhu noma i-tofu enanyanisi osikiwe.
• Faka u-anyanisi obomvu osikiwe kusaladi lakho olithandayo.
• Yenza isaladi elicebile nge-chickpeas, u-anyanisi oqoshiwe nopelepele obomvu.
• Sebenzisa u-anyanisi negalikhi njengesisekelo samasheya namasobho.
• Phonsa u-anyanisi ezitsheni ezinyakazayo.
• Ama-tacos aphezulu, ama-fajitas nezinye izitsha zaseMexico ezine-anyanisi eluhlaza oqoshiwe.
• Yenza i-salsa eyenziwe ngokwenza u-anyanisi, utamatisi kanye ne-cilantro entsha.
• Lungisa isobho esinoshukela nesitselo semifino.
• Ngeza u-anyanisi kuzindlela zokupheka ukuze uthole ukunambitheka kokunambitheka.
• Hlanganisa u-anyanisi oluhlaza namakhambi amasha, uviniga namafutha omnqumo ukuze ugqokiswe okwehla esiphundu okuzenzela isaladi.

Isifinyezo Anyanisi angangezwa kalula ezitsheni ezinoshukela, kufaka phakathi amaqanda, i-guacamole, izitsha zenyama, amasobho kanye nempahla ebhakwe.

Okusemqoka

Izinzuzo zezempilo ezihlobene no-anyanisi zihlaba umxhwele impela.

Le mifino egcwele izakhamzimba inamakhemikhali anamandla anganciphisa ingozi yesifo senhliziyo nomdlavuza othile.

Anyanisi anezakhi zokulwa namagciwane futhi akhuthaza impilo yokugaya ukudla, engahle ithuthukise ukusebenza komzimba.

Ngaphezu kwalokho, ziyahlukahluka futhi zingasetshenziswa ukukhulisa ukunambitheka kwanoma yisiphi isidlo esimnandi.

Ukungeza u-anyanisi owengeziwe ekudleni kwakho kuyindlela elula yokuzuzisa impilo yakho yonke.